Day 2WOD 110731 In 10:00, accumulate 20 reps of clean & jerk, never doing more than 2 reps unbroken (in a row)… establishing an approximate 10:00 1RM. When the clock hits 10:00… For time:21-15-9wall ball – 20/14 @ 10' targetkb swings – 24kg/16kgh-r push-ups crossfit.com
Day 1WOD 120730 3 rounds for time of:10 power snatch – 115/8510 pistols (total reps, alternating legs) cash-out = 5 rounds of:200m run5 burpees score = total time crossfit.com
RedShed Rest Day A note from C.E.: It is clearly obvious that the sport of fitness is growing by leaps and bounds, and in the shed it is no different. We have several inquiries each week, many of which decide to begin training with us right away! With this welcomed growth, it has become
ShedKickers Week of 120730 CFWE SK_2:00 max thrusters – 165 6:00 AMRAP of:100ft yoke carry3 rope ascents 2:00 max thrusters – 165 SK_ WEDNESDAY ONLYMen’s WODFor time:9-6-3thrusters – 165muscle-ups200m run after each couplet Women’s WODFor time:9-7-5thrusters – 110chest to bar pull-ups200m run after each couplet
Last Call on the jump rope order… if you want one, you need to let us know today! Day 6WOD 120728 "Helen"3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-ups crossfit.com
Day 5 WOD 120727 For time:100m walking lunges100m sprint50 wall ball – 20/14 @ 10' target50 burpees50 double unders (25 attempts)100m walking lunges100m sprint crossfit.com
Day 4CFE 120726 4 rounds of:800m run3 minutes rest between rounds running site: CO Johnson Park, Upper Parking lot by soccer fields, 5:30-7:00pm. Directions to park in comments. crossfit.com
Day 3120725 AMRAP of:hang squat snatchpull-ups Level 1, 12:00 AMRAP10 hang squat snatch – 65/4515 pull-ups Level 2, 15:00 AMRAP10 hang squat snatch – 75/5510 chest to bar pull-ups Level 3, 17:00 AMRAP10 hang squat snatch – 115/755 muscle-ups crossfit.com
